Sunday, February 16, 2014

This week's column, first published in the Sunday Star Times, Sunday 16 February.

I am no fan of formal diets. That’s because almost every diet
restricts or bans something, from individual foods to entire food groups.
Restriction and rules mess with our heads: we feel deprived; what’s allowed and
not allowed takes on far greater importance than it should. The best case
scenario is that we rebel and break the diet. The worst case is that we end up
in a pattern of disordered eating that leaves us less healthy (and often
heavier) than we were to start with. This cycle of weight gain/loss/regain can
last a lifetime, which is what keeps the diet industry going.

Another thing I distrust about many diets is that their
promoters often have an evangelical air. It’s as if this diet is the breakthrough solution for everyone. There’s no
allowance that there might be other patterns of eating that could also work.

Here’s a rundown of some currently popular diets. These will
all work for some people. There are good aspects to most. But they all restrict
and divide food into ‘good’ and ‘bad’ which to me is not healthy or enjoyable.

Sugar FreePremise: Sugar is toxic and it’s sugar (especially fructose), not fat, that
makes us fat.
What’s not allowed: sugar, honey, fresh and dried fruit, all processed foods
containing fructose. What’s good: Encourages lots of fresh whole foods; lots of vegetables and home
cooking. Cutting down added sugar is generally a good idea. What’s not good: Could lead to unhealthy obsession with cutting out one thing.
Potentially difficult to stick to. No fruit!

5:2/intermittent
fastingPremise: Fasting two days a week helps you lose weight and lowers your risk
of disease. What’s not allowed: Nothing is banned, but on two days a week you’re restricted
to one meal’s worth of calories. What’s good: Restricted calories means you will probably lose weight. What’s not good: The diet teaches nothing about healthy eating. You could
follow it while eating a very unbalanced diet. Potentially difficult to stick
to and unsociable.

Paleo dietPremise: We haven’t evolved to a modern diet. Eating like our paleolithic
ancestors is better. What’s not allowed: processed foods, sugar, all grains, all dairy, beans and
legumes, vegetable oil, potatoes. What’s good: Encourages lots of fresh whole food, lots of vegetables, no
processed foods. What’s not good: Lots of restrictions means it could be very difficult to stick
to. Vegetarians would struggle. Potentially expensive. Unsociable.

Dukan dietPremise: Limiting carbohydrates forces your body to burn fat.What’s not allowed: all carbohydrates.
What’s good about it: Not much! What’s not good: Extremely restrictive and unbalanced. Not enough vegetables,
fibre or calcium. Unpleasant and unsociable.

So if you’re considering trying any new diet, ask yourself “What am I not
allowed to eat on this diet?” If it’s something you think you could live
without forever, maybe it’s worth trying. If not, perhaps the old-fashioned approach
of ‘a little bit of everything in moderation’ might be worth considering.

Sunday, February 2, 2014

This week's column, first published in the Sunday Star Times on 2nd Feb 2014

Did you know that 700,000 New Zealanders are categorized as binge
drinkers? That’s defined as more than seven standard drinks (roughly four pints
of beer or just under a bottle of wine) in a session. This is recognised as a
level that’s likely to do long term harm. That may surprise some people, as
it’s what many of us could easily drink in a normal weekend (or week) night of socialising.

Febfast is the NZ Drug Foundation’s campaign to raise funds and
awareness by encouraging people to take a break from alcohol for a month. Whether
we participate or not, now’s a good opportunity to stop and contemplate the
role of alcohol in our lives. Do we use it as a de-stressor? Confidence
booster? Coping mechanism? Do we ‘need’ it after a stressful day? These could
all be signs we’re not totally in control of our alcohol use.

Many of us (including me) enjoy a drink. But it’s worth
understanding the real risks of what that’s doing to our bodies. While there
are various studies pointing to potential benefits of moderate drinking, experts
warn that the benefits of alcohol are often overstated compared to the risks.

For example, the much-touted heart health
benefits of drinking are often misunderstood. The American Heart Association
says there is no scientific proof that drinking wine or any other
alcohol can replace conventionalmeans of
reducing heart disease risk: lowering your cholesterol,lowering high blood pressure,controlling your weight, getting enough exercise and
following a healthy diet.

The Heart Foundation in NZ says “The
relationship between alcohol and cardiovascular disease is complex, and for
most people there will be little, or no, overall benefit.” They recommend no or
low alcohol consumption as the best idea for heart health.

Most of us do understand the link between alcohol consumption and an
increased risk of cancer and other diseases. Even moderate consumption, defined
as one or two drinks each day, is linked to an increased risk of breast cancer
in women. Moderate to high consumption of beer and spirits has been associated
with an increased risk of accumulating stomach fat, the type associated with a
higher risk of everything from heart disease to type 2 diabetes.

So how can we cut back on the drinking? A good place to start is to understand
how much you drink. There’s a great tool at the Health Promotion Agency’s
website to help – see www.alcohol.org.nz/alcohol-you (click on “Is your
drinking OK?”). Then, try and have some alcohol-free days in your week. Even
one or two – ideally consecutive – days will make a difference (and make you
feel good). Three or four is even better. Don’t use that as an excuse to binge
on other days, though. When you do drink, alternate non-alcoholic drinks with
alcoholic ones. To reduce your long-term health risks stick to no more than 2
standard drinks a day for women and no more than 10 standard drinks a week; or
for men no more than 3 standard drinks a day and no more than 15 standard
drinks a week.